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Tina Ruggiero | Nutrition Expert, Cookbook Author and Spokesperson

Nutrition Expert. Writer. Creative Alchemist.

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nutritious meals

DIY Nutrition: Take the Pantry Challenge!

Apr 9, 2013 by Lauren Stransky

If you’re shopping just the perimeter of your grocery store, thinking you’re selecting the best foods for your health, think again. That recommendation is outdated – yet we still read and hear the mantra. Being ready to make quick, nutritious meals requires having 10 ingredients on hand. How many of these do you have in your pantry?

  1. coconut-milkCoconut Milk: I keep a stash of light and regular coconut milk on hand at all times. From a base for soup to infused rice to smoothies or a curried vegetable side dish, coconut milk does wonders for taste and nutrition. It’s rich in lauric acid which raises HDL; it’s high in fiber, magnesium (beneficial for athletes to prevent cramping) and provides phosphorus for strong bones.
  2. Sweet Potatoes or Yams: Potatoes have a long shelf life and can be a multiple-purpose mealtime ingredient. Stuff, bake, roast or incorporate these varieties into your diet for a good dose of fiber and the antioxidant vitamins A and C.
  3. LentilsLentils: My favorites are peppery French Lentils, or Lentils du Puy, but brown, orange, red and green are each delicious and rich in protein, low in fat, high in fiber and a defender of cardiac health. They’re ideal for soup, veggie burgers and curries.
  4. Pasta: Is the perfect foundation for a simple, healthy dinner. In my pantry, I have three shelves stocked with pasta of all types. There’s campanelle, cavatappi, tagliatelle and pappardelle. Half the fun is trying new shapes; seek them out. The other half is creating something delicious from this carbohydrate-rich energy source.
  5. sardinesSardines: Having cans of sardines at-the-ready is a fast way to consume essential, heart-healthy omega-3 fatty acids. Sardines rival salmon, when it comes to nutrition, plus they’re a source of calcium. Spread them on crackers; toss them in pasta, or add them to salad.
  6. Peanut and Canola Oils: For healthy stir-frying, peanut oil should be your number one choice, since it has a high smoke point. It also may boost your good cholesterol. Canola oil has a near perfect Omega-6 to Omega-3 ratio; make it your oil of choice when you need oil with a neutral flavor.
  7. riceQuinoa, Freekeh and Aromatic Rice: Quinoa is a high-protein seed. Freekeh is a roasted green wheat, and aromatic rices include jasmine and basmati. Any of these will elevate a meal’s flavor and nutrition profile. Grains reward the creative cook, so experiment!
  8. Tomatoes: Every pantry should have canned whole tomatoes, crushed, chopped and pureed tomatoes and the essential tomato paste. Cooking tomatoes, particularly in olive oil, facilitates their disease-fighting potential.
  9. Frozen Veggies: Broccoli, kale, spinach, green beans, peppers, the list could go on and on. Anything that strikes your fancy in the fresh produce section is worth having on hand, in your freezer. You can make a quick stir-fry or a nice side to compliment dinner.
  10. Eggs: They’re practically perfect, containing more nutrients per calorie than any other food. You can use them for any meal, and they make an ideal snack.

Filed Under: Cooking, DIY Nutrition, Food and Drink, Food/Cooking, Nutrition, Wellness/Health Tagged With: aromatic rice, canola oil, coconut milk, eggs, freekeh, frozen veggies, lentils, nutritious meals, omega-3, omega-6, pasta, peanut oil, quick, quinoa, sardines, sweet potatoes, tomatoes, vitamin A, vitamin c, yams

Get Your Plate in Shape!

Mar 26, 2012 by Tina Ruggiero

It’s National Nutrition Month, so there’s no better time than now to assess your diet. Are you packing the most nutrition into each of your meals? Choosing the foods you need to stay strong and healthy? This morning on [lightbox href=”http://youtu.be/2Bnhnb6DkOY”]Daytime[/lightbox], I chat with host Cyndi Edwards about simple ways to give your diet a check-up, and then adjust it accordingly to ensure good health is within reach.

ORZO WITH SPINACH & RAISINS

This delicious recipe was featured in today’s segment and adapted from my friends at California Raisins. It’s so easy to make and keeps well for up to three days in the refrigerator. Enjoy it for lunch as an entrée salad or serve it as a side dish with dinner.

INGREDIENTS 

8 ounces orzo or other short-cut, whole wheat pasta
3 tablespoons olive oil
3 cups fresh spinach
3/4 cup reduced-fat feta cheese
1 cup California raisins
¼ cup fresh basil leaves, torn and packed
2 ounces pine nuts, toasted
3 tablespoons lemon juice
1/2 teaspoon salt
1/2 teaspoon black pepper

DIRECTIONS

Cook pasta as directed on package. Drain and turn into large serving bowl; drizzle with olive oil and toss to coat well. Set aside to cool. Add remaining ingredients to bowl; toss to combine well. Serve at room temperature.

Nutrition Information (per serving):
Calories 300; Total Fat 12g (sat 3g, mono 5g, poly 3g); Cholesterol 4mg; Protein 8g; Carbohydrates 40g; Fiber 3g; Iron 2mg; Sodium 346mg; Calcium 64mg

Filed Under: Cooking, Nutrition, Television, Wellness/Health Tagged With: cyndi edwards, daytime, diet, national nutrition month, nutritious meals, orzo with spinach

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